WOD
WEEK 3: CrossFit - Thu, May 15
Schedule your InBody Scan!
InBody measures lean mass, body fat%, BMI, segment analysis
Compare to past readings in the NEW ap!
Scan is $20 cash or through WODify + processing fees
Unless you are doing Fitter in 50 then scan is included
Available Wed-Tue morning. Must be fasted, before workout, minimal water 1-2 hrs before
InBody measures lean mass, body fat%, BMI, segment analysis
Compare to past readings in the NEW ap!
Scan is $20 cash or through WODify + processing fees
Unless you are doing Fitter in 50 then scan is included
Available Wed-Tue morning. Must be fasted, before workout, minimal water 1-2 hrs before
Warm Up
2 Rounds
8/8 Single Leg Glute Bridge on bench
15/15 sec Tall Bird dog
12 L-Pops
15 Standing band Hollow press down
Weightlifting
Deadlift (5@bar, 4,3,2,1,1, 4x2@80%)
Tap and go
WOD
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP
10 Double DB Farmer Carry Lunges 50/35
7 Toes to Bar
30 Double Unders (60 Singles)
17 KB Russian Twist 53/35
Optional Extras
Bench Press (5@bar, 5,3,1,1, 3 x Max reps @75-77% )
Upcoming classes
- CrossFitFriday, 8:00 pm - 9:00 pmOpenHOME WOD - not at gym
- CrossFitSaturday, 7:00 am - 8:00 am2/15 spaces reserved.CrossFit: 7:00 AMDulcinea Sotelo
- CrossFitSaturday, 8:30 am - 9:30 am0/15 spaces reserved.CrossFit: 8:30 AMDulcinea Sotelo
- Open GymSaturday, 9:30 am - 1:00 pm0/9 spaces reserved.Open Gym: 9:30 AM
- CrossFitSaturday, 5:30 pm - 6:30 pmOpenHOME CrossFit- not open for class
- CrossFitMonday, 5:00 am - 6:00 am0/15 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
- Open GymMonday, 6:00 am - 6:15 amOpenOpen Gym: 6:00 AMJulian Wilcox
- CrossFitMonday, 6:15 am - 7:15 am0/15 spaces reserved.CrossFit: 6:15 AMLance Markowski
- Open GymMonday, 8:10 am - 9:00 amOpenOpen Gym: 8:10 AMDulcinea Sotelo
- CrossFitMonday, 9:00 am - 10:00 am0/15 spaces reserved.CrossFit: 9:00 AMCarlee McKeever
- Open GymMonday, 10:00 am - 1:00 pmOpenOpen Gym: 10:00 AMDulcinea Sotelo
- Open GymMonday, 4:00 pm - 4:30 pm0/8 spaces reserved.Open Gym: 4:00 PMDulcinea Sotelo
- CrossFitMonday, 4:30 pm - 5:30 pm0/15 spaces reserved.CrossFit: 4:30 PMDulcinea Sotelo
- Open GymMonday, 5:30 pm - 6:30 pmOpenOpen Gym: 5:30 PM
- CrossFitMonday, 6:30 pm - 7:30 pm0/14 spaces reserved.CrossFit: 6:30 PMDulcinea Sotelo
- CrossFitMonday, 8:00 pm - 9:00 pmOpenHOME WOD - not at gym
- CrossFitTuesday, 5:00 am - 6:00 am0/15 spaces reserved.CrossFit: 5:00 AMDulcinea Sotelo
- Open GymTuesday, 6:00 am - 6:15 amOpenOpen Gym: 6:00 AMDulcinea Sotelo
- Open GymTuesday, 8:10 am - 9:00 amOpenOpen Gym: 8:10 AMCarlee McKeever
- CrossFitTuesday, 9:00 am - 10:00 am0/15 spaces reserved.CrossFit: 9:00 AMCarlee McKeever
- Open GymTuesday, 10:00 am - 1:00 pmOpenOpen Gym: 10:00 AMDulcinea Sotelo
- Open GymTuesday, 4:00 pm - 4:30 pmOpenOpen Gym: 4:00 PMDulcinea Sotelo
- CrossFitTuesday, 4:30 pm - 5:30 pm0/15 spaces reserved.CrossFit: 4:30 PMDulcinea Sotelo
- Open GymTuesday, 5:30 pm - 6:30 pmOpenOpen Gym: 5:30 PM
- CrossFitTuesday, 6:30 pm - 7:30 pm0/15 spaces reserved.CrossFit: 6:30 PMKellie Hernandez
- CrossFitTuesday, 8:00 pm - 9:00 pmOpenHOME WOD - not at gym
- CrossFitWednesday, 5:00 am - 6:00 am0/15 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
- Open GymWednesday, 6:00 am - 6:15 amOpenOpen Gym: 6:00 AMJulian Wilcox
- CrossFitWednesday, 6:15 am - 7:15 am0/15 spaces reserved.CrossFit: 6:15 AMLance Markowski
- Open GymWednesday, 8:10 am - 9:00 amOpenOpen Gym: 8:10 AMDulcinea Sotelo
- CrossFitWednesday, 9:00 am - 10:00 am0/15 spaces reserved.CrossFit: 9:00 AMDulcinea Sotelo
- Open GymWednesday, 10:00 am - 1:00 pmOpenOpen Gym: 10:00 AMDulcinea Sotelo
- Open GymWednesday, 4:00 pm - 4:30 pm0/8 spaces reserved.Open Gym: 4:00 PMDulcinea Sotelo
- CrossFitWednesday, 4:30 pm - 5:30 pm0/15 spaces reserved.CrossFit: 4:30 PMrachel dean
- CrossFitWednesday, 6:30 pm - 7:30 pm0/15 spaces reserved.CrossFit: 6:30 PMJannette Smith-Boyles
- CrossFitWednesday, 8:00 pm - 9:00 pmOpenHOME WOD - not at gym
- CrossFitThursday, 5:00 am - 6:00 am0/15 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
- Open GymThursday, 6:00 am - 6:15 amOpenOpen Gym: 6:00 AMJulian Wilcox
- Open GymThursday, 8:10 am - 9:00 amOpenOpen Gym: 8:10 AMCarlee McKeever
- CrossFitThursday, 9:00 am - 10:00 am0/14 spaces reserved.CrossFit: 9:00 AMCarlee McKeever
- Open GymThursday, 10:00 am - 1:00 pmOpenOpen Gym: 10:00 AMDulcinea Sotelo
- Open GymThursday, 4:00 pm - 4:30 pmOpenOpen Gym: 4:00 PMDulcinea Sotelo
- CrossFitThursday, 4:30 pm - 5:30 pm0/15 spaces reserved.CrossFit: 4:30 PMDulcinea Sotelo
- Open GymThursday, 5:30 pm - 6:30 pmOpenOpen Gym: 5:30 PM
- CrossFitThursday, 6:30 pm - 7:30 pm0/15 spaces reserved.CrossFit: 6:30 PMKellie Hernandez
- CrossFitThursday, 8:00 pm - 9:00 pmOpenHOME WOD - not at gym
WOD
WEEK 3: CrossFit - Fri, May 16th
Schedule your InBody Scan!
InBody measures lean mass, body fat%, BMI, segment analysis
Compare to past readings in the NEW ap!
Scan is $20 cash or through WODify + processing fees
Unless you are doing Fitter in 50 then scan is included
Available Wed-Tue morning. Must be fasted, before workout, minimal water 1-2 hrs before
InBody measures lean mass, body fat%, BMI, segment analysis
Compare to past readings in the NEW ap!
Scan is $20 cash or through WODify + processing fees
Unless you are doing Fitter in 50 then scan is included
Available Wed-Tue morning. Must be fasted, before workout, minimal water 1-2 hrs before
Warm Up
2 Rounds
30 Sec Laying Hollow Press Down
15 sec Rest
30 Sec Arch Hold
15 Sec Rest
30 Sec Slow Shoulder Taps
Gymnastics
Strict Pull Up (5 sets of 3-10)
If able add weight to strict pull up
For scaling choose the hardest variation you are able to achieve.
Chin over bar hold or negative - 2-3 sec count = 1 Rep
Push Up (5x10-18)
5x 10-18
Add weight if able
Do elevated box if needed to complete MAX DEPTH and complete the volume. Higher the elevated the greater the assistance
Metcon (Checkmark)
3 x 8- 20 Kips - chest and back to band
WOD
Metcon (Time)
4 Rounds - 11 Min Cap
1 Wall Walk (RX+ 2)
200m Row
5 Overhead Squats 75/55 (RX+ 95/65)
Optional Extras
High-Hang Snatch (3@bar, 2,1, 6x1@70-75%)
65-70% of snatch
Back Squat (5@bar, 5,3,1,1,1, 2@87-90% drop 2x3)
Drop 55lb if above 330
Drop 45 if 230-330
Drop 35 if 185-230
Drop 25 if below 185
Drop 15 if below 100